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  1. Sarasota Y Sharks Masters GOLD Workout 9/19/17

    by , September 18th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    4 x 75 1:30 25st/25fr/25st
    4 x 75 1:10
    4 x 75 1:30 IM

    Kick set
    4 x 125 2:45 last 25 fast

    Stroke set
    4x
    6 x 25 :40 2-drill, 4-swim
    1 x 100 2:15 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: 2 strokes left arm, 2 right, 2 both]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull...breathe on pull only]
    [Free drill: swim right arm only, breathe left / swim left arm only, breathe right]

    Free/pull set
    6 x 75 1:10 last 25 strong
    1 x 75 1:10 easy
    5 x 75 1:05 neg split
    1 x 75 1:10 easy
    4 x 75 1:00 desc 1-4
    1 x 75 1:10 easy
    3 x 75 :55 make them
    1 x 75 1:10 easy

    Warm down
    4 x 50 1:00

    Total: 4550
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  2. 9/18/17 Workout

    by , September 18th, 2017 at 08:47 AM (Swimming Through Jello)
    9/17 Rest

    9/18 Pool Workout

    200 free/100 back/200 kick/200 pull warmup

    100 IM K @ 2:00
    100 IM Dr @ 2:00
    100 IM DPS @ 1:40
    100 IM @ 1:40
    (1:16 on 3, 1:12 on 4, just getting heart rate up)

    100 Fr 1:30/200 Fr 3:00/300 Fr 4:30/200 Fr 3:00/100 Fr 1:30
    //That escalated quickly. 300 is long-distance for me at the moment. Held about 1:13 for the 200/300/200.

    6x100 K @ 2:00
    //Built up through the set, down to 1:24 on the last 100

    6x50 Pull @ :50 2 Fr/1Bk

    100 warmdown

    3000 yards

    //Wooo! Hit 3K!

    Updated September 18th, 2017 at 09:49 AM by JPEnge

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  3. 9/16/17 Workout

    by , September 18th, 2017 at 08:43 AM (Swimming Through Jello)
    Short garage weights workout

    Barbell warmup, stretch

    BtN Push Press - 45/3, 95/3, 145/3, 165/3, 185/3, 195/3,3,3

    PSn + Sn - 95/1+1, 145/1+1, 165/1+1x2, 175/1+1x2, 185/1+1x2

    //Sluggish and kinda sloppy. Meh.
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  4. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    Friday 9/15

    Drylands:

    Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day.

    Treadmill, 7.5 miles

    mostly walking fast with a killer incline



    Saturday: Swim/SCY/Solo @ Bethel Park:

    Warm up:


    500 various
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 50 burst SDK + cruise @ 1:00
    50 EZ

    3 x (25 AFAP kick w/board + 75 EZ) @ 3:00

    10 x 25 @ :40
    odds = breast dolphin @ 100 pace
    evens = EZ back
    50 EZ

    5 x 50 DPS free-back @ 1:00
    50 EZ

    20 x 25 @ :40
    1-10 = dolphin kick w/snorkel & arms at side
    11-20 = dolphin power kick w/arms at side
    100 EZ

    10 x 25 no breath free @ whatever (no swimming lungs)
    200 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
  5. New espresso machine, purple jammer or the week at home?

    by , September 16th, 2017 at 03:14 PM (Of Swimming Bondage)
    I repeated last week's "meet simulation" workout (http://forums.usms.org/blog.php?5013-pwb) in preparation for next weekend's meet (https://www.clubassistant.com/club/c...2202&smid=9372) and was very pleased with the results. Though I have had my first week of 'real workouts,' it wasn't an exceptional week, certainly not something that should've produced such improvements over last week. This leaves me wondering if I can attribute the performance to ...
    • The arrival of my new espresso machine - http://www.crosslandcoffee.com/
    • Wearing my favorite purple jammer (not a tech suit) vs. last week's square jammer,
    • OR, the fact that I had a very rare week without any travel


    Much as I love my new machine, and think that I look rather snappy in purple, I'm 99% sure that it's the week at home. Yes, I do like to travel and I love it when I can nab a new pool for www.1001pools.com, but it is simply awesome to sleep in my own bed, talk face-to-face with my wife and daughter every day, and start each day with a chill morning dog walk.

    Here's how it went:

    Warmup sets (950 SCM)

    • 1 x 400: IM, kick-drill by 25
    • 6 x 50: on 0:55, free swim, descend in 3s, 1st 3 w/snorkle (0:38+ -> 0:38), 2nd 3 straight swim (0:36 -> 0:34)
    • 8 x 25: on 0:40, odd laps easy drill, evens build swim
    • 1 x 50: scull


    Meet Simulation (1,800 total)
    Race the above 5 events in order, with a 4 x 50 active recovery after each (on 0:45, 0:50, 0:55, 1:45/2:00/2:15/2:30) with the 1st two 50s free and 2nd two 50s back

    • 50 breast on 1:15
      • 09-09-17 - 0:40
      • 09-16-17 - 0:38+

    • 100 IM on 2:30
      • 09-09-17 - 1:19+
      • 09-16-17 - 1:14+

    • 200 IM on 4:00
      • 09-09-17 - 2:49
      • 09-16-17 - 2:37

    • 50 free on 1:15
      • 09-09-17 - 0:31
      • 09-16-17 - 0:28++

    • 400 IM on 6:00
      • 09-09-17 - 5:43
      • 09-16-17 - 5:28+


    TOTAL: 2,750 SCM

    Comments:
    • I think I will still be quite challenged to make the entry times I submitted for my IM events next weekend (1:09.99, 2:28.99 and 5:19.99), but at least I shouldn't be horribly off.

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 9/18/17

    by , September 16th, 2017 at 11:30 AM (Sarasota Y Sharks Masters GOLD Workout)
    Back from the hurricane and back from USMS Convention...it's been a long two weeks and we're happy to be getting back to normal.

    SCY

    Warm up
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    3 x 100 1:30

    Kick set
    6 x 50 1:15 25fast/25easy

    Main set
    4 x 50 1:10 fly [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 back [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 brst [#1/2 2 kicks,1 pull, #3 perfect stroke, #4 strong]
    4 x 50 1:10 free [#1 catchup, #2 fist drill, #3 perfect stroke, #4 strong]
    3 x 50 1:05 fly desc 1-3
    3 x 50 1:05 back desc 1-3
    3 x 50 1:05 brst desc 1-3
    3 x 50 1:05 free desc 1-3
    2 x 50 1:00 fly 25fast/25easy
    2 x 50 1:00 back 25fast/25easy
    2 x 50 1:00 brst 25fast/25easy
    2 x 50 1:00 free 25fast/25easy
    1 x 50 :50 fly strong
    1 x 50 :50 back strong
    1 x 50 :50 brst strong
    1 x 50 :50 free strong

    Free/pull set
    3 x 300 4:15 long & strong

    Warm down
    4 x 50 1:00
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  7. 6 months later ...

    by , September 15th, 2017 at 12:44 PM (The FAF AFAP Digest)
    It's been 6 months since I posted, and a tumultuous 6 months it has been! Here's the summary:

    1. Good: In April, I went on a lovely vacation to Paris and northeast France (medieval tour) with a friend.

    2. Bad: In early May, I had a pec minor release on my right side, mostly to allow more room for collateral veins (axillary and subclavian closed despite Dec. surgery). My dr said it was the largest pec minor tendon he'd ever seen on a woman. A fairly minor surgery, but then a freak accident on the treadmill spawned a hematoma on my chest that lingered for weeks.

    3. Good: Went off to CA with my hematoma to see my daughter graduate from college.

    4. Bad: On May 22, had the major VTOS surgery on my left side. Once again, my rib was massive. My dr had thought it highly unlikely that I could have bilateral VTOS -- so rare -- but lo and behold my mid subclavian vein was clotted/compressed (though not nearly to the degree of my dead loss right side). After the surgery, my vein was still compressed, so I had another balloon venoplasty for my 5th surgery.

    5. Really bad: The recovery from this surgery was difficult and more painful. They also took out my pec minor tendon this time, which was efficient but meant a larger incision. A couple weeks later, I got very sick and was couch bound. Then, I was plagued by shingles. It was a good 8-9 weeks of pure unadulterated hell. I don't recommend it to anyone.

    6. Really Good: As a reward for survival, I planned and went on a smashingly fun trip in mid-August to Croatia, Slovenia and Montenegro with my daughter before she went off to grad school in Boston.

    7. Mixed: Inexplicably, though I look much the same, I lost 8-9 pounds with months of being a couch potato and no change in diet. Mostly muscle loss, I think.


    And so September rolled around, and I passed my "no swimming for three months" ban. It's essentially been 10+ months out of the pool with the exception of a few swims in February. In retrospect, I'm glad I stopped swimming in March and waited for surgery on the other side. I was correct that I had another clot, and swimming could have been hazardous.

    Cautiously, I swam twice a week the first two weeks of September, mostly slowly. Felt incredibly weird. My right arm, while much better, is still slightly swollen due to the closure of the main veins. My dr, a national VTOS expert, really has no prognosis for me. He doesn't have any patients who have been elite masters athletes and then had failed VTOS surgeries. (To be clear, the surgery was successful in terms of decompression, but the veins were just permanently damaged from swimming and genetics.) So I am in unknown territory. Of course, the odds are stacked against me without proper circulation. But I think my circulation has likely been compromised somewhat for years (hence dying on 100s despite adequate training) and my training is kick-based.

    And so ... I persist and will see what comes. I think it will be a fairly long "comeback." A successful VTOS surgery might involve a year long comeback. But I've been out 10 months with 5 surgeries and have closed veins on the right side ... I do have a doppler ultrasound checkup on both sides in mid October. This is anxiety causing because, of course, I have never once received any good news from my dr and am hoping my left side vein is still open. On the upside, as a testament to his surgical skill, I seem to have lost zero range of motion and have no nerve damage. And I've read that getting rid of the pesky pec minor tendons may lessen one's predisposition to rotator cuff problems.

    Anyhoo, I went to Pitt last night and did the sprint workout. I obviously am not "sprinting" at this juncture, but bumbled along happy to see some teammates. Used fins, which I am sure I will be doing for a loooong time while my thoracic area re-adjusts to swimming.



    Swim/SCYPitt

    Warm up:

    150 (arrived a bit late and missed 250)
    8 x 50 various @ :55
    8 x 50 kick w/fins @ :55

    Main sets:

    2 rounds:

    4 x 100 @ 1:30 (I alternated free and flutter kick)
    1 x 50 EZ @ 2:00
    2 x 25 sprint, 1 kick + 1 swim @ :40
    1 x 50 EZ @ 1:40
    2 x 50 fast, 1 kick + 1 swim @ 1:10
    1 x 50 EZ @ 1:40
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast swim @ 1:00
    1 x 100 EZ swim
    1 x 100 fast
    1 x 200 EZ (did 150s)

    Total: 3350


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Not surprisingly, only breaststroke and kicking feel halfway normal. On a couple of the 50s fast kick, I went 100ish pace and was surprised to come in at 25-26. So I can apparently still dolphin kick, though the power and punch are missing. Did a couple DPS 50 breasts at 31. At the very end of the workout, I cruise kicked a 100, working on SDKs, and came in at 1:04 with not much effort. I felt beat after this longish return practice. The treadmill does not transfer to the pool! I will venture back to the gym at some point, but will only do very light weights. I don't feel up to yoga yet; way too much weight and pressure on my shoulders/chest.

    I felt really happy after that workout.

    Updated September 17th, 2017 at 09:47 AM by The Fortress

    Categories
    Swim Workouts
  8. 9/15/17 Workout

    by , September 15th, 2017 at 08:26 AM (Swimming Through Jello)
    CrossFit Workout

    Warmup 2x(250m row, 20 jumping jacks, 20 mountain climbers, 5 burpees, 5 inchworms), KB hammy activation and stretching

    Strength -
    Deadlift - 135/5, 225/5, 265/5, 315/5, 350/10, 265/10,10,10
    Strict pullups - 12, 12, 10 (couple reps shy of failure each set)

    Conditioning -
    10 min assault bike test - 121 calories
    //I am a horrid bike rider!
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  9. 9/14/17 Workout

    by , September 14th, 2017 at 08:31 AM (Swimming Through Jello)
    Pool Workout

    //Still feel the groin, no breaststroke for now. Doubled up on back because I've lost my touch on what used to be my best stroke!
    //Sprint day today - I've written out a few weeks of two-per-week program leading up to the meet in November... going to do one longer distance aerobic day and one sprint day per week.

    200 swim/200 kick/200 drill

    12x25 :30 K/Dr/Build Fl/Bk/Fr/Bk
    12x25 :30 Des 1-3 Fl/Bk/Fr/Bk (:13 fly, :14 back, :12 free, :13 high back)
    16x25 :30 1-Underwater, 2-EZ, 3-Breakout, 4-EZ Fl/Bk/Fr/Bk

    10 min vertical kick - :30 flutter, :15 dolphin, :15 rest
    //A little harder to keep 195# afloat than 170#!

    200 warmdown

    1800 + 10min vert kick
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  10. 9/13/17 Workout

    by , September 13th, 2017 at 08:15 AM (Swimming Through Jello)
    Crossfit Workout

    Warmup - 500m row, shoulder and hip activation

    Strength -
    A) Bench Press 45/10, 135/10, 165/10, 155/10,10,10
    B) DB Upright Row - 35/12,12,12,12

    Conditioning -
    5 minute clock
    50 wall ball shot (20#/10'), then AMRAP 12 DL (185), 12 bar facing burpees
    2 rounds + 21 reps
    5 min rest

    5 minute clock
    35 wall ball shot, then AMRAP 9 DL (225), 9 bar facing burpees
    2 rounds + 5 reps
    5 min rest

    5 minute clock
    20 wall ball shot, then AMRAP 6 DL (275), 6 bar facing burpees
    3 rounds + 2 reps

    //Groin feels better. Definitely much looser. Swimming tomorrow so we shall see if breaststroke feels normal or not.
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  11. Quad look back hack

    by , September 13th, 2017 at 01:17 AM (Of Swimming Bondage)
    Outside of the super-suit era (yeah, like 8 or so years ago), I did my best SCM IM performances in the fall of 2013, so, as I try to get back into IM racing shape, I looked back to this week four years ago and found the perfect workout to start off my week: doing the "Grant Hackett 200" test set with the hard efforts as IMs, repeating the same workout I did on 2013-09-14 (http://forums.usms.org/entry.php?30240-Hacking-IMs):

    Warmup sets (800):

    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast
      • Was 0:38+, 0:40, 0:45, 0:36


    Hackett 200 Test Set (2,000)

    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+


    Cool-Down (200)



    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    Comments:
    • While it definitely felt good to try to go hard again, the clock is a brutal mistress.

    Updated September 13th, 2017 at 01:23 AM by pwb

    Tags: hackett
    Categories
    Swim Workouts
  12. Workout 09/12/17: evening

    by , September 12th, 2017 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    The Rec Center has reopened after a two week closure for cleaning. Masters tonight with the Noah, Greg, and Jim:

    - 200 swim/100 kick/200 pull
    - 4 x 50 on 1:10 burst and cruise
    - 100 choice

    4 x 125 on 2:10 (fast last 25)
    1 x 300 DPS
    4 x 75 on 1:40 (descend 1->4)
    1 x 200 kick/pull by 50

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ---------------------------------------

    My work schedule is still not conducive to swimming, but I plan to make the commitment to swim with the group every Tuesday evening. We'll see how long this goes...

    Updated September 22nd, 2017 at 09:55 PM by rxleakem

    Categories
    Swim Workouts
  13. 9/12/17 Workout

    by , September 12th, 2017 at 11:34 AM (Swimming Through Jello)
    (Note: The 9/10 date for Monday's workout should obviously by 9/11... whoops)

    9/12/17 - CrossFit Workout

    Warmup - 200m run, 3x(3 burpee broad jump, 10 bar good morning, 10 kip swings), stretching

    Strength - Back Squat
    135#/5, 195#/5, 230#5, 265#/7, 195#/10,10,10
    //Meh on the set of 7. Groin still feels a bit tweaky.

    Conditioning -
    7x(400m run, 12 UB toes to bar) @ 3:00
    2:14/2:11/2:12/2:14/2:14/2:14/2:14
    //Surprised how consistent I was, got close to hitting a wall but didn't quite.
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  14. Don't Call it a Comeback + 9/10/17 Workout

    by , September 12th, 2017 at 11:30 AM (Swimming Through Jello)
    OK, I guess it is a comeback. I swam through college (Missouri S&T '11), took a ~6 year break from the pool during which I ran a half marathon, picked up CrossFit and weightlifting, not to mention 20 pounds of bodyweight!

    Recently, my finacee and I made a move to Crestwood, MO, and we happen to have a club with a Masters training group 5 minutes from our house. So, I decided to dip my foot back in. Registered for USMS, talked to the team and did my first official workout Monday. I signed up for a SCM meet 8 weeks out as a goalpost. I'll still be doing CrossFit 3-4 days a week, and I will swim 2 days a week for now.

    Onto Day 1 of logging:
    9/10/17 (8 weeks out from Ozark SCM Champs)

    100 Fr/100 Bk/200 K/200 P warmup

    4x50 K/Dr :60, 4x50 Dr/Bu :60 IMO

    5x100 Fr 1:30 (held ~1:08)

    4x50 K Board 1:05
    6x50 Pull :50

    100 Cooldown

    2100m

    //Tweaked my groin a bit breaststroke kick with the board. Will have to stretch that out and see how it feels. Not terrible for first day back, I suppose.
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  15. 1st 400 IM in 10 months

    by , September 9th, 2017 at 05:57 PM (Of Swimming Bondage)
    I've been farting around in the pool lately, a bit more focused than I was over most of the year, but still going only about 10K total yards per week and still reluctant / fearful to push anything too hard. As I'm swimming the Jamina Winston meet in Mesa - https://www.clubassistant.com/club/m...i=153531321456 - in two weeks and I have been swimming about 95% pain-free in my shoulder, I decided that I really need to get off my butt and start doing some workouts. My efforts since my last post (http://forums.usms.org/blog.php?5013-pwb) have all been variants of that, some a bit longer, many shorter.

    Today, I decided to look at my entries for the meet:

    Event
    Number
    Sex Distance Stroke Time Date
    4 Men 50 SCM Breast 0:39.99 09/23/2017
    9 Men 100 SCM IM 1:09.99 09/23/2017
    12 Men 200 SCM IM 2:28.99 09/23/2017
    16 Men 50 SCM Free 0:29.99 09/23/2017
    20 Men 400 SCM IM 5:19.99 09/23/2017

    ... and try each event in the order above from the blocks in my backyard. Thanks to my great new clock (https://www.1001pools.com/single-pos...gles-Swimnerds), I was able to see in very big, bold digits just how far I have to go!!

    Warmup sets (950 SCM)
    • 1 x 400: IM, kick-drill by 25
    • 6 x 50: on 0:55, free swim, descend in 3s, 1st 3 w/snorkle (0:40 -> 0:38), 2nd 3 straight swim (0:38 -> 0:36)
    • 8 x 25: on 0:40, odd laps easy drill, evens build swim
    • 1 x 50: scull


    Meet Simulation (1,800 total)
    Race the above 5 events in order, with a 4 x 50 active recovery after each (on 0:45, 0:50, 0:55, 1:45 to 2:15) with the 1st two 50s free and 2nd two 50s back
    • 50 breast - 0:40
    • 100 IM - 1:19+
    • 200 IM - 2:49
    • 50 free - 0:31
    • 400 IM - 5:43


    TOTAL: 2,750 SCM

    Comments:
    • When I made my entries, I looked at my slowest ever recorded race times and then added what I thought was a sufficient buffer to reflect my lack of training. Clearly, I have a long way to go in two weeks!
    • However slow I was, it felt good to actually try to swim fast.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 9/8/17

    by , September 7th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4800
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  17. Changes to FINA Rules

    by , September 6th, 2017 at 08:01 PM (Rules Committee Blog)
    United States Masters Swimming (USMS) is a member federation of FINA - Federation Internationale de Natation Amateur - the international governing body for aquatic sports. Both USMS and USA Swimming follow the rules of FINA so world records and world top 10 performances can be recognized and so we can have consistency in the rules within the sport.

    FINA typically considers rule changes during the first year of the quadrennial (the year after the Olympics) when the FINA Congress meets at the World Championships. This is a long process that begins almost a year prior to the Congress when member federations have an opportunity to propose changes.

    The FINA Congress met on July 21, 2017 at the World Championships in Budapest. There were two changes approved to the swimming rules (those affect USA Swimming and USMS) and one change specifically approved for masters.

    The first change to the swimming rules is not really a substantive change at all, just a clarification in wording. FINA deleted a sentence from the rule that said "underwater kicking on the side is permitted". That does not mean that underwater kicking on the side is suddenly illegal in butterfly. FINA simply thought that the sentence was redundant and decided to take it out of the rule. The USMS rule does not have this language and since there is no change in how the butterfly will be judged, we dont need to change the USMS rules. Keep those underwater kicks!

    The second change affects the freestyle leg of individual medley and medley relay events. You might recall that in 2015, FINA issued an interpretation of the current rule that said swimmers cannot be in a position on (or towards) the back when swimming freestyle in an IM or medley relay event. This is because being in a position on the back constitutes a legal backstroke and swimmers are not permitted to repeat a stroke previously swum on the freestyle leg of an IM or medley relay (butterfly, backstroke, or breaststroke). This interpretation had the unintended consequence of making it illegal to execute a freestyle turn and leave the wall on your back, even if only for a short time followed by a correction to a position on the breast.

    The rule change would still prohibit swimming in a position on (or towards) the back for most of the freestyle leg of an IM or MR event. But, swimmers will now be permitted to leave the wall on the back, as long as you return to a position on (or towards) the breast before any stroke or kick.

    The third change affects the timing systems required to set a world masters record. Previously, FINA accepted world records when timed with an automatic timing system (touchpads), a semiautomatic primary timing system (automatic start with a button finish), and hand-held watches. Less than 5% of world records in recent years were set with any timing system other than automatic (touchpads). FINA will no longer accept world record applications unless timed with an automatic primary system (touchpads). In the event of a touchpad malfunction, FINA will accept record applications from a one, two, or three button semiautomatic backup system. Buttons may only be used as backup in case of touchpad failure, they may not be used as the primary system for records.

    These changes are effective September 21, 2017. Since USMS automatically adopts changes from FINA, the IM rule will also take effect in USMS sanctioned meets on this date. With our upcoming USMS National Convention, we will be distributing the rule changes to LMSC officials at convention and prior to September 21 to ensure that everyone is informed of the changes.
  18. Sarasota Y Sharks Masters GOLD Workout 9/7/17

    by , September 6th, 2017 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30

    Kick set
    3 x 100 2:15
    6 x 25 :40 sprint

    Main set
    5x
    1 x 75 1:30 build
    1 x 50 1:00 sprint
    1 x 25 1:00 easy
    [RD1 best stroke, RD2/4 stroke choice, RD3/5 free/choice]

    Free/pull set
    2x
    4 x 100 1:30 long & strong
    4 x 75 1:05 neg split
    4 x 50 :50 desc
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 9/6/17

    by , September 5th, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM
    4 x 100 1:30
    4 x 75 1:45 kick

    Main set
    4x
    1 x 100 2:00 IM
    1 x 75 1:40 kick
    1 x 50 1:00 stroke
    1 x 25 :40 free

    Free/pull set
    4x
    1 x 300 4:15
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 5000
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 9/5/17

    by , September 1st, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 2:00 50st/50fr
    3 x 100 1:30 desc 1-3

    Kick set
    6 x 50 1:15 desc 1-3/4-6
    6 x 25 :40 sprint

    Main set
    4 x 25 :25 IM order
    3 x 100 2:00 50fly/50free desc 1-3
    4 x 25 :30 IM order
    3 x 100 2:00 50back/50free desc 1-3
    4 x 25 :35 IM order
    3 x 100 2:00 50brst/50free desc 1-3
    4 x 25 :40 IM order
    3 x 100 2:00 50freefast/50free desc 1-3

    Free/pull set
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 150 2:15 strong
    2 x 100 1:30 desc
    1 x 100 1:30 strong
    1 x 100 1:30 mod
    1 x 50 :45 strong

    Warm down

    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized